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UncategorizedWhat’s the “30/30/30 Rule” for Weight Loss? (Is it legit?)

What’s the “30/30/30 Rule” for Weight Loss? (Is it legit?)

Today, we’re diving deep into the viral 30-30-30 “rule” for weight loss.

One of the great things about working at NF, is I get to ask our team of coaches any fitness question that comes to mind.

Another perk here is I get to wear sweatpants all day.

"It is sweatpant day.""It is sweatpant day."


Recently, I noticed the 30/30/30 method blowing up on TikTok and Instagram.

Here’s the video of Gary Brecka explaining the “30/30/30 rule to lose fat” in case you haven’t seen it:

After watching the clip, I thought:

“Why not get a fitness expert’s take on this 30/30/30 rule for weight loss?”

So I caught up with Coach Jim for some insights!

Jim’s a good sport and humors all my silly questions, no matter how many times he has to respond with “No, I don’t think I could successfully wrestle a bear.”

A man wrestling a bear.A man wrestling a bear.
“But what if it was a small bear?” -Paul


Before we dive into Jim’s insights, let’s quickly recap what this “rule” entails, in case you missed the video.

The 30-30-30 Rule: Kickstart your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio.

Simple, right? The claim is that this combo will make body fat vanish like magic.


So I asked Jim, “What’s your take on this?”

Here’s what Jim shared:

While it’s a snappy strategy, it’s crucial to remember that not all “rules” are created equal, especially in the world of fitness.

Most advice is not one-size-fits-all mandates. What works wonders for one person might not have the same effect for another.

He then broke down each section a bit:

#1) Do I Need 30 grams of Protein for Breakfast?

Starting your day with a protein-packed breakfast is fantastic. It helps to maintain muscle and keeps you feeling satisfied.

But does it have to be exactly 30 grams?

Absolutely not!

That number is not some magic incantation that unlocks fat loss. You may be eating more or less protein.

What matters most is that you’re getting enough throughout the entire day to support your goals. You can calculate the range of protein you’ll likely need each day, then divide it by the meals and snacks you have.

This will give you a better target to start.

#2) Do I Need to eat within 30 minutes of waking up?

Some of us are early birds, while others prefer a leisurely morning routine.

And some of us are wrestling kids and crazy schedules as soon as we get up!

The "everything on fire" scene from CommunityThe "everything on fire" scene from Community
A typical family morning on a school day.


The 30-minute window after waking up is not a rigid law. Enjoy your protein-packed breakfast at your own pace.

Or skip it. Some folks thrive with intermittent fasting.​

#3) Do I need 30 minutes of cardio in the morning?

Cardio is a fantastic way to get moving and burn some calories.

But whether you prefer it in the morning, afternoon, or evening is entirely up to you. Do what works best for your schedule and that you find to be most sustainable.

There is not some secret fat loss power-up that you’re missing out on by going for a walk at lunch instead of in the morning.

Plus, it doesn’t always need to be “steady-state.” You could mix in some interval training on occasion if that’s more your style.

The bottom line?

Fitness is not about fitting into a prescribed mold; it’s about finding what works best for you and your lifestyle.

While catchy strategies and specific numbers are easy to remember – they often stress us out about tiny details that ultimately don’t make a big difference.

Are we eating enough protein and moving around?

Then you’re doing good. Keep at it!

A gif with caption "You do You"A gif with caption "You do You"


Alright, I think that wraps it up for now.

I’m off to ask Jim how he’d fare against an alligator.


PS: I’m not the only one who gets to fire off fitness questions at an expert.

Our clients in the coaching program get that privilege too!

(Although there are probably a lot fewer “coach versus a wild animal” type inquiries.)

If you’re curious about our program, schedule a chat with our team right here:


**Photo Souce from Four Bricks Tall**

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